carusom1 Posted January 17, 2011 Author Share Posted January 17, 2011 011611 Back Squat: w/u to 415 add blue and green band (unknown tension, but from experience probably ~340 @ top) 145 x 2, 235 x 2, 325 x 2, 375 x 2 added Metal Pro briefs 415 x 2, 465 x 2, 505 x 2 added belt 555 x 2, 595 x 2 GHR: 3 x 12 x 25 BTH, 1 x 12 x purple band Ab Pulldown: 4 x 12 x 200 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 18, 2011 Author Share Posted January 18, 2011 011711 SS BB Press: strict 275 + purple band x 5 275 x 8 Bench: wide grip, 2 board maxi pad 295 x 6, 325 x 6, 2 x 6 x 365 Tri. Ext.: 4 x 10 x EZ curl bar + ca. 220 in chains Rev. BB Row: 4 x 8 x bw Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 20, 2011 Author Share Posted January 20, 2011 011911 Deadlift: up to 570 x 2 chalk only add block, 4" off ground 2 x 3 x 315 + 235lb in chain, 6 x 3 x 365 + 235lb in chain Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 22, 2011 Author Share Posted January 22, 2011 012011 SS Face Pull: 4 sets of 8 up to 205 BTN Lat Pull: 4 sets of 8 up to 205 Ab Machine Cable Flyes Seated Rows: sets of 8 up to stack + 5 DB Flye: straight arm 3 x 10 x 55 regular 3 x 10 x 75 Stretch 012211 SS Bench: close grip, out of rack, ~2 board 3 x 4 x 375 DB Conc. Curl: 3 x 8 x 60 bunch of grip work sledge pony clamp (thumb) 25 plate hula plate curl 3 x 10 x 25 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 24, 2011 Author Share Posted January 24, 2011 012311 Back Squat: w/u to 505 x 2 add Metal Pro Briefs 595 x 2 add belt 655 x 2 695 x 2 725 x 2 785 x 1 add reverse green band 785 x 1 825 x 1 875 x 1 Probably a PR in there somewhere with briefs only GHR: 2 x 12 x purple band, 2 x 12 x purple + green band Ab Pull down: 4 x 12 x 200 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 27, 2011 Author Share Posted January 27, 2011 012711 Deadlift: w/u to 565 add suit (straps down) and belt 610 x 2 add green bands (95 off bottom, 0 just above knee) 635 x 2 660 x 2 speed 8 x 3 x 455 Glute Bridge: 3 x 10 x 410 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 28, 2011 Author Share Posted January 28, 2011 012711 SS BB Press: push jerk 305 x 11 Block Press: 175 x 1 2 x 1 x 225 Bench Press: wide grip, maxi pad ~2 board 375 x 3, 405 x 3, 425 x 3 Bridge Hold: 3 x 1 min x bw Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 30, 2011 Author Share Posted January 30, 2011 012911 SS BTN Pull-down: 4 x 6 x 190 Face Pull: 2 x 6 x 160 2 x 6 x 175 Single Cable Curl: 4 x 6 x 85 Front Lateral Raise: 4 x 6 x 40 some sort of PR Straight Arm Flye: 3 x 10 x 45 013011 Back Squat: w/u to 315 add blue, green, and short orange bands 365 x 2 405 x 2 add Metal Pro briefs 455 x 2 495 x 2 add belt 545 x 2 585 x 1 585 x 1 Good Morning: 2 x 6 x 315 GHR: 4 x 12 x purple Ab Pull-down: 4 x 12 x 180 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 1, 2011 Author Share Posted February 1, 2011 013111 SS Log Press: strict all wt + purple and monster mini tethered w/u 90 x 4, 140 x 4, 190 x 4, 240 x 4, 270 x 3, 290 x 2 305 x 1 310 x 1 315 x 1 remove bands 330 x 1 Camber bar bench press: couple sets up to 250 talked ourselves out of doing any more Close Grip Bench Press: ~2 board with maxi pad, speed 2 x 3 x 345 2 x 3 x 375 Rev. BB Row: 3 x 8 x mini band Ab Wheel: 3 x 8 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 3, 2011 Author Share Posted February 3, 2011 020211 Deadlift: w/u to 560 x 1 add belt 605 x 1 add suit, straps down 645 x 2 add 100 plates, ~12" + mini and monster mini at knee height 635 x 2 straps up 675 x 2.5 (wrist straps for last rep) speed (rehband belt only) 8 x 3 x 495 Glute Bridge: 3 x 8 x 450 Quick Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 4, 2011 Author Share Posted February 4, 2011 020311 BTN Press: strict, speed 5 x 3 x 195 + band (purple choked with short orange) Bench: wide grip, reverse band (double green choked with purple; 50 - 0), ~2 board with maxi pad 400 x 4 455 x 4 495 x 4 (had a bit of help with the last one) Tri. Ext.: 3 x 12 x 130lb in chains + red band Quick Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 6, 2011 Author Share Posted February 6, 2011 020511 SS DB Flye: 55 x 10, 75 x 10 90 x 10, 90 x 10, 90 x 7 Curl: ez curl bar 80 x 10 2 x 10 x 170 120 x 12, 120 x 15 BB Shrug: 600 x 8, 600 x 8, 635 x 8, 635 x 12, 635 x 15 Conc. Curl: 1 x 10 x MR (concentric only) DB Hold: 115 x 85s, 115 x 45s, 115 x 60s Neck: 3 x 10 x MR front 3 x 8 x MR back Stretch 020611 Back Squat: w/u to 555 x 2 or 3 add Metal Pro Briefs 595 x 2 645 x 2 add belt 685 x 2 735 x 2 775 x 1 add Titan single ply (straps down) 825 x 1 825 x 1 865 x 1 add reverse band (Elite grey band [average]) 865 x 2 915 x 2 PR for straps down, and reverse band GHR: 8 x Elite orange, 3 x 8 x Elite orange + 25 Ab Pulldown: 4 x 8 x 200 Stretch Quote Link to comment Share on other sites More sharing options...
rico300zx Posted February 7, 2011 Share Posted February 7, 2011 Nice squats bro Parris Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 8, 2011 Author Share Posted February 8, 2011 Thanks Parris, hope you're doing well. 020711 SS BTN Press: strict 280 x 3 One-arm Axle Rack Press: 165 x 3 L, 165 x 5 R 135 x 5 L, 185 x 5 R 155 x 4 or 5 L, 200 x 2 or 3 R might be a PR in there... BB Rev. Row: 4 x 6 x purple band Ab Wheel: 4 x 8 x bw Quick Stretch Quote Link to comment Share on other sites More sharing options...
rico300zx Posted February 8, 2011 Share Posted February 8, 2011 Doing well, school is a biatch, got an A last sem, this sem I'm ready to drop out, workin out as much as I can in between. Parris Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 10, 2011 Author Share Posted February 10, 2011 020911 Deadlift: w/ belt and suit (straps down) 685 x 2 need to quit the hitching and just grind it out. PR w/o wrist straps 15" Deadlift: reverse band, purple and green @ bottom 3" (not much help). no straps 655 x 2 725 x 2 765 x 1 (suit straps up and a good slap ) Speed Dead: well, somewhat speed. chalk only 6 x 3 x 530 Glute Bridge: 500 x 6 3 x 6 x 590 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 11, 2011 Author Share Posted February 11, 2011 021011 SS Log Press: push jerk 6 x 2 x 225 + monster mini (0 - 40) Bench: short monster mini reverse band (65 - 0) 365 x 3, 405 x 3, 455 x 2, 385 x 3 Band Tri. Ext. Band curl Band Face Pull 3 sets of high rep Ab Plank: 3 x 1 min x bw Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 13, 2011 Author Share Posted February 13, 2011 021210 Back Squat: w/ box just below parallel camber bar triples from 290-340 + ~200 in chain (maybe 6 sets) Reverse Hyper: 2 x 15 x 180, 2 x 15 x 270 felt good Hyper Kickback: 50 x 10 3 x 10 x 100 Farmer Hold: cluster 275 x 15s x 15s x 15s (20 s break) Curl: 3 x 8 x ez curl bar + ~160 in chain Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 17, 2011 Author Share Posted February 17, 2011 021411 SS Seated Flye: 3 x 15 x 250 Rev. Flye: 3 x 15 x 100 Tri. Push down: 3 x 10 x 150 Seated Ab Machine: sets of 15 135, 150, 165 Stretch 021611 Deadlift: 5 x 3 x 570 17" Deadlift: 585 x 3, 635 x 4, 675 x 4, 725 x 2 Power Shrug: 2 x 5 x 385 2 x 5 x 340 Glute Bridge: 3 x 8 x 645 Nordic Ham Curl: 3 x 5 w/ blue band Reverse Hyper: 2 x 20 x 90 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 18, 2011 Author Share Posted February 18, 2011 Correction, the glute bridge was only 550 021711 SS BB Press: push jerk, working on getting my technique back in order 5 x 3 x 315 Bench Press: 3 x 10 x 315 Circuit: Single Tri. push down w/u green band 3 x 10 Rev. Row w/ purple band 3 x 8 Face pull w/ black mini 3 x 10 Ab Wheel: 3 x 10 x bw Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 21, 2011 Author Share Posted February 21, 2011 (edited) 021811 Glute Bridge: 3 x 10 x 315 Side Lunge: 3 x 5 x 135 Adduction: 2 x 10 x stack + MR Abduction: 2 x 6 x MR Cable Kick back: 3 x 12 x 200 Stretch 021911 SS Straight arm flye: 3 x 10 x 55 Reverse Curl: 70 x 10, 80 x 10, 95 x 10 BB Shrug: 495 x 8, 495 x 8, 495 x 12 Overhead Side Raise: 3 x 10 x 20 DB Forearm Curl: 3 x 10 x 55 Axe Forward and Back: 3 x 10 x 9 Wrist roller: 3 x 3 x 5 Neck Flex and Ext: 3 x 6 x MR Stretch 022010 Back Squat: up 555 x 3 add Metal Ace, straps down 595 x 2 645 x 2 685 x 2 add belt 735 x 2 775 x 2 825 x 2 885 x 1 straps up 935 x 1 add reverse Elite grey band (same as jump stretch green band) 975 x 1 1025 x 1 a few geared PRs today; need to have the mid-section on this suit taken in quite a bit. GHR: 2 x 8 x green band 2 x 8 x 2 green bands Ab Pulldown: 4 x 12 x 190 Quick Stretch Edited February 21, 2011 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 22, 2011 Author Share Posted February 22, 2011 022111 Log Press: strict bands = purple bands @ 72" 265 + bands x 8 290 x 5 Bench: ~2 board, maxi pad; wide grip bunch of sets up to 455 x 3 might be a PR Face Pull: two tethered blue bands 3 x 12 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 24, 2011 Author Share Posted February 24, 2011 022311 Deadlift: 3 x 3 x 610 19" Deadlift: 585 x 4 635 x 4 675 x 4 (add belt, much easier) Speed Deadlift: 3 x 3 x 495 felt good, probably the fastest I've ever moved this weight Power Shrug: 3 x 5 x 435 Glute Bridge: 3 x 8 x 630 PR, for real this time Reverse Hyper: 3 x 15 x 140 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 25, 2011 Author Share Posted February 25, 2011 022411 SS Log Press: speed, push jerk 8 x 3 x 220 + mega minis (0-40) Log Starts: 3 x 2 x 360 Bench Press: narrow grip, ~3-4 board maxi pad 3 x 5 x 360 330 x 8 (going for 12 but the bench broke) Rev. Row: 3 x 8 x mini Ab Wheel: 4 x 10 x bw + 25 Quick Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 27, 2011 Author Share Posted February 27, 2011 022611 SS Bench: ~2 board maxi pad 6 x 3 x 365 need to up the weight on this Curl: ez bar 2 x 10 x 120 4 x 10 x chains (~150 @ top) Sledge movements BB Shrugs: 3 x 8 x 515 Stretch 022711 SSB Squat: off box just below parallel all wt + bands (large orange, large grey, and large blue) w/u to 345 x 2 add suit, straps down 395 x 2 435 x 2 485 x 2 add belt 525 x 2 575 x 0 (sat way too far back on the box and got folded) no box 575 x 2 615 x 1 ish (cut it high; I would've gotten stapled if I went full depth. This felt like the heaviest weight I've ever had on my shoulders) GHR Ab Pulldown 4 x 10 Stretch Quote Link to comment Share on other sites More sharing options...
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